AKA 2025

Leave a comment

With the growing expansion of the Eastside and the Westside’s established greatness, the ass kicking starts earlier than ever in March on 3/18 at Currahee. In March, we will also have Dawn Patrol on 3/20, Golden Corral on 3/25, The Ranch on 3/27, and finally March 31st at Flight Plan.

After this warmup, the April games begin!

Get ready for an epic Ass Kickin’ April of mind blowing Qs and a Special Event happening on April 2 at the JOC for the Qvs.Q finale.

F3 KickAss March – April 2025 Calendar FINAL-1

It’s the Tour de Fort

SYITG

TClap |
0

Two schmucks and a Ruck(s)

Leave a comment

WARMUP: Say hello to departing Block Party PAX and set watch
THE THANG:
Ruck from Veterans Park to Springs Complex and back with heavy conversation on how YHC can love Pusher more than I already do…squeeze maybe 2%more out of me
2.9mi and deep cuts
MARY:
Think about the “how” and then act on it
ANNOUNCEMENTS:
Read newsletter
COT:
Praying for Lent preparation and for us as men to lean into our Savor for more understanding and less on our own

TClap |
0

DORA in the Parks

Leave a comment

8 started their day off strong with a chilly Dora in the Parks at Block Party. Here’s what we did:
Warm Up
– 10 SSHs (IC)
– 10 Seal Claps (IC)
– 10 Imperial Walkers (IC)
– 10 Windmills (IC)

The Thang
Mosey to Millstone Park
– 20 Merkins
– 40 LBCs
– 60 Squats

Mosey to Confederate Park (repeat above)
Mosey to WEP (repeat)
Mosey to Harris Street Park (repeat)
Mosey to Veterans Park (repeat)

Totals: 100 Merkins, 200 LBCs, 300 Squats, 3 miles

NMM
When you Q Block Party, Cubbie likes you to share your “why” because a man who has a “why” to live can bear almost any “how.”

My why is my desire to be reliable for those I love. I want to be able to carry the heavy things and the heavy burdens of my family and friends. F3 strengthens me physically, emotionally, and spiritually – making me resilient in the face of adversity.

Last month at Disney, my son and I were rushing to catch a bus from Hollywood Studios to Magic Kingdom. We had plans to meet my wife and daughter and this bus was the only way to get there on time. I could see it in the distance, loaded and ready to leave. I knew my 5-year-old’s legs couldn’t get there in time after a full day of walking, so I picked him up and ran to catch the bus (notching a couple kills on the way). Without F3, I’m not certain I would have made that move. This physical endurance is built by the Daily Red Pill.

To me, the COT is the best part of the workout. What we share is so valuable. We have the antidote to male loneliness in the form of genuine care and concern with a heavy dose of sophomoric humor and dynamic shame goading. It’s the perfect recipe for a man to feel included. Sharing our struggles lessens their effect and celebrating our wins doubles their impact. This is the mental and spiritual catalyst for impact and improvement.

So, what’s my “why?” You are. You make me a better man. You make me a better husband, father, friend, and leader. And that’s why I’ll keep coming for another 11+ years.

Aye!
IJ

TClap |
0

Making friends with a sandbag

Leave a comment

WARMUP:
– SSH / CP / IW / WM
THE THANG:
– mosey to traffic light
– traveling PAX with sandbag to light pole, remaining PAX do exercise chosen by traveling PAX
– back to COT
– Jack-Webb with ruck 10-40 Merkin-OHC
MARY:
– Sally: flutters
– brief Broga
– Thunderstruck: manmakers with SSH
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

TClap |
0

DORA Rules at GC

Leave a comment

YHC was honored to be given the Q stick at Golden Corral by Half Shell today. This represented my first trip back in the gloom at 100% since dealing with a post D2D bronchitis and my spirits were excited about the opportunity. While not yet Springlike weather, the Pax were quickly sweaty from the downpainment on the day.

After seeing a post by IJ, I decided to maximize the DORA concept at GC today for encouragement, challenge and candor of a partner workout.

WARMUP:
Mosey to Oil and Lube shop
Windmills x 10
IW x 10
MNC x 10
Monkey Humpers x 10
Mtn Climbers x 10
SSH x 10

Let’s go!
THE THANG:

Partner up and run around HT for Group Dora stopping 5 times for:
5 burpees
10 lunges
15 Box cutters

Mosey to another lot for Lazy Dora
Alternating turns
100 Merkins/ partner plank
200 Squats/partner Al Gore
300 LBCs/ partner 6 inches

Mosey to Walgreens lot for normal Dora
50 Bombjacks
100 CDDs
150 Flutters

Mosey back for Big Boys until end

ANNOUNCEMENTS:

Read your newsletter

TClap |
0

Simple but painful

Leave a comment

Run to the school back entrance but first male 2 stops for merkins.

The thang: 10 light poles. 1st light pole is for 5 burpees, run to second pole and do 27 squats and 27 merkins. Back to first pole and repeat 5 burpees. Run to second pole and do 24 squats and 24 merkins, back to first pole and repeat burpees. Keep going to the next paul and back to the first one reducing the number of squats and merkins by 3.

Run back to COT after finish all 10 poles for a total of 3.5 to 4 miles for everyone.

TClap |
0

White Block WOD

Leave a comment

WARMUP: SSH, Calimari Burpeesx5, ISqW, CBx4, ChP, CBx3, WM, CBx2, HW, CBx1
THE THANG:

Plank for intro:

1st Lt. Ashley White was a member of the Cultural Support Team (CST), an elite group of female soldiers who worked alongside Army Rangers and Special Operations Forces in Afghanistan. She gave her life on October 22, 2011, when an IED detonated during combat operations in Kandahar Province.
Lt. White was a trailblazer, proving that toughness and courage aren’t bound by gender. She volunteered for a dangerous role, embedded with Special Ops, because she believed in the mission and in supporting her brothers in arms. Her sacrifice embodies selflessness, service, and grit.

“White Block” (In honor of US Army 1st Lt. Ashley White)
5 Rounds for Time:

• 15 ManMakers
• 20 Step-ups (10 each leg)
• 25 Swings
• 400m Run

If done early… 100 LBC, then pick up 6

We finished w/ some time … so next up was Goal line – 50yard line…
Murder-Bunny-Humpers (1 MB + 3H… repeat). Every 10 yards, stop, do 10 curls & 10 OH press… resume.

MARY: 1-leg LBC & Cross-over elbow-to-knee x 20 IC
FlapJack + Repeat

ANNOUNCEMENTS: QvQ on Wednesdays @ JOC
Newsletter Stuff

COT: held… prayers for Marriages mostly

TClap |
0

F3 Mental Battle WOD 2025

Leave a comment

For 2025, The F3 Mental Battle has a new WOD!  Huge T Claps to Short Circuit from F3 Alliance for submitting this workout of the day.

Any time in March is great for you to share this workout with the Pax.

If you are on X or Instagram, please share photos or videos of your WOD at @f3mentalbattle.

And away we go!

Welcome to F3! This morning we will be performing the Mental Battle BD for 2025. Our goals
this morning are to get 1% better physically and mentally.

The mission of F3 is to plant, grow and serve small workout groups, for men, for the invigoration
of male community leadership. At its core, our mission is to defeat sad clown syndrome in the
lives of all men.

F3 operates on 5 core principles…
1) We are open to ALL men.
2) We are free of charge.
3) We meet outside no matter the weather.
4) We are peer led in a rotating fashion, which means everyone takes a turn.
5) And we always end in a Circle of Trust.

I am not a professional. I am not aware of any of your injuries. Please push yourself but don’t
hurt yourself. Modify as necessary.

Warm-O-Rama
Abe Vigodas x 10 (in cadence)
Michael Phelps x 10 (in cadence)
Willie May Hays x 10 ( echo count, each side)
SSH x 20 (in cadence)

There are two statistics I want to share with you as we get started.
1) 40% of men polled for a Men’s Mental Health study said they had never spoken to
anyone about their mental health. 40% of men also said it would take thoughts of suicide
or self harm before they would seek professional help.
2) 77% of men have suffered with symptoms of negative mental health.

Let’s start by supporting the 77%.

PAX perform a 77 burpee BUY IN as a group with accumulative reps. Once 77 burpees are
reached, the group moves onto the THANG.

The THANG

Sticking with our NO OYO approach to the Mental Battle, this morning we are doing a Double
DORA . It’s similar to a DORA but because of NOYO (never on your own) you will always work
with a partner or travel with a partner.*

DOUBLE DORA – PAX partner up, and then each pair partners with another pair so four PAX
total. This is run as a traditional DORA with one partner working and the other traveling. The
only difference is that the PAX always has another guy working with him or traveling with him.
Reps still accumulate between the partnered PAX.

DOUBLE DORA Work
Lunges x 100 (2:1)
Merkins x 200
Side Straddle Hops x 300
Double DORA Travel
Sprint 40 yards and then mosey back.

The group of four will most likely finish all together. PAX who complete the work quickly should
encourage the brothers still working and maybe jump in with reps if they need the help.

MARY
If time allows…
Little Baby Crunches x 20 (In Cadence)
Box Cutters x 20 (In Cadence)
Flutter Kicks x 20 (In Cadence)
Big Boy Sit Ups x 77 accumulative as a group for BUY OUT*
*Perform BBS just as you did the burpees for BUY IN.

ANNOUNCEMENTS

COT

*Please use this time to share your story of mental battle or allow the PAX to share freely. This is a great opportunity to break down barriers and be vulnerable. Some more statistics are below for your reference if you feel like sharing.

“The biggest cause of mental health issues in men’s lives are: work pressure (32%), financial issues (31%), and their health (23%).”

“Of the 40% of men who have never spoken about their mental health, 29% are “too embarrassed” to speak about it; 20% say there is a “negative stigma” on the issue.”

“Men in the United States die by suicide at a rate four times higher, than women.  Yet men are diagnosed with depression and mood disorders at far lower rates.”

“Studies found that during the pandemic, U.S. men reported slightly lower rates of anxiety than women, but had higher rates of depressive symptoms and suicidal ideation than their female counterparts. The uncertainty of the pandemic, loneliness from social distancing, financial stresses, relationship challenges, and other contextual factors contributed to increased rates of men having difficulty sleeping, alcohol and substance use, and post-traumatic stress disorder (PTSD) symptoms triggered by the experience of mechanical ventilation treatment and  hospitalization.”

TClap |
0